Only 1 min this week over 148HR (aerobic base), mainly because of nice cooler weather

totals = 13 hours/448 min running

More cont running this week. WOW, in some ways I'm in great endurance shape, but other ways in poor shape. Got to keep reminding myself my goals are not to race the short distances in fast times as in the past but to run some marathons/ultra's and enjoy the short races as fast workouts for the ultra's.

8/19 Sunday - 114.3 miles/10.1 running
AM - cont long run of 8 miles on Allerton trails w/ chris and gregg in 1:34 @ 141 HR/161 max, felt good , it was tough at end but I did this mentally, glad to have chris/gregg willing to run w/ me....ran 2 miles in PM to fill out the 10 mile run day.

8/25 Saturday - 9 miles/ 5.4 running - late start - HOT
walk to trails by pattern of 5W/8R per mile....tired at end.... probably not the recovery day before my long run tomorrow, we'll see.

Weekly totals = 67 miles/ 40.4 running

2 weeks till vacation in the Smoky Mountains.

Been reading alot about Kenyan marathon runners training and re-read Paul Tergat book.....what is really amazing about some of the training is the super slow/easy runs they do between their main workouts (i.e., a 7 min to 8 min pace for a 2:05 marathoner is crazy easy recovery run). I need to continually learn to make my east days really easy, even 15-16min walks are ultra pace for 100 milers

Sunday, August 12, 2012

8/5 Sunday - 12 miles/8 running
AM - started cont long run of 6 miles on bike path in 66:46 @143 HR avg....longest cont run in a long time...tired in PM. I must respect the long cont run and not go too fast a pace.

8/6 Monday - 6.5 miles/ 2.7 running - recovery day
5W/5R easy, my legs in hams and calfs are actually sore, but a good sore. its been a long time since I've been sore.

Trying to transition to a fall plan of longer cont runs at an easier pace w/ fewer fast paced runs w/ walk breaks. Trying to be more specific and truly have recovery days in relation to pace. The cont runs are already showing me I'm not in as good an aerobic shape as I thought. Also, the 4 srtides Sat had my left heel bump sore that evening...BE CAREFULL

A solid week, temp back to just a little above normal....my legs still feel a little tired. I think I need to start more continuous runs. My walk breaks are turning many of my runs into intervals sessions with my run pace too fast to do day after day.